Lesson 1 – Single Leg – Sweep Single & Finishes
Warm Up (10min)
Line Drills (5min)
Partner Drill (5min)
Getting a Tie
Moving With Bicep Tie Drill
Lesson (30min) Sweep Single Set Up
Double Bicep Entry
Fake Single to Sweep Single
Fake High Crotch to Sweep Single
Snap to Sweep Single
Fake Single to Snap to Sweep Single
Reverse Wrist Set Up
Good Posture
Mid Level Finish Position
Mid Level Finishes
Grab Neck/Head
Go Backside
Uppercut Knee & Sweep
Shadow (5min)
Stance & Motion
Shadow Wrestling
Live Rounds (30min)
2 x 3min Flow / Drill
5 x 3min Hard
VIDEO
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Lesson 2 – Single Leg – High Entries & Finishes
Warm Up (10min)
Partner Drill (10min)
Single Leg Dill (30 – 60 sec each)
Static Toe Touch
Scarecrow – Sweep Single
Scarecrow – No Hands Sweep Single
Under Hook Entry
From Their Collar Tie
From Your Collar Tie Club
Lesson (30min)
High Single Leg Entry
Under Hook – Mid Level Finish Position
Mid Level Finish Position
High Finish Position
High Level Finish
Grab Head/Neck
Knee Roll to Backside
Shadow (5min)
Live Rounds (30min)
2 x 3min Flow or Drill
5 x 3min Hard
VIDEO
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Lesson 3 – Single Leg – Low Entries & Finishes
Warm Up (10min) Partner Drill (10min)
Single Leg Dill (30 – 60 sec each)
Static Toe Touch
Scarecrow – Sweep Single
Scarecrow – No Hands Sweep Single
Under Hook Entry
From Their Collar Tie
From Your Collar Tie Club
Lesson (30min)
Low Single
Finish Position
Entries
Reverse Wrist – Fake Arm Drag
Miss-Direction
Outside Elbow – Fake Duck Under
Finishes
Double Leg
Single Leg
Out The Back
Shadow (5min)
Live Rounds (30min)
2 x 3min Flow or Drill
5 x 3min Hard
VIDEO
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Lesson 4 – Double Leg – Entries & Finishes
Warm Up (10min)
Line Drills (5min)
Partner Drill (10min)
Steering Wheel Drill
Moving You Opponent
Lesson (30min)
Theory
Penetration Step
Teach Knee Down – Step Up
Askerin Explosion
Snap Arm/s – Double
Finishing The Double
Turn The Corner
Low Blast Double
Defending The Sprawl With A Windscreen Wiper
Finishing The Double Leg To A Turk / Top 1/2 Guard
Note: Good position for MMA, but also looking for a Handcuff
Drill (5min)
Live Rounds (30min)
2 x 3min Flow or Drill
5 x 3min Hard
VIDEO
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Lesson 5 – High Crotch – Entries, Position & Finishes
Warm Up (5min)
Partner Drill (5min)
Getting Into A Tie
Moving With Bicep Tie
Steering Wheel
Lesson (30min)
H/C Position
H/C Setups
Post H/C
Bicep & Fake Entry
Bicep & Snap
Timing The Shot
H/C – Double Leg Finish
H/C – Run The Pipe
H/C – Run The Pipe – Double Leg
Drill (5min)
Toe Touch Drill
Shoot Though Drill
Live Rounds (30min)
2 x 3min Easy In Hard Out (Use any H/C Entry & Finish)
5 x 3min Hard
VIDEO
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Lesson 6 – High Crotch – Finishing From Sprawls – Piston Position
Warm Up (5min)
Revision
At 50% Setup, Enter & Finish From Bicep/Inside Tie
Sweep, Low & Mid Level Single Leg
Double Leg
High Crotch
Lesson (40min)
Defending The Standing Sprawl
There are two common ways to sprawl
Pushing their hip forward
Cutting the corner
Cutting The Corner On The Sprawl
Piston Piston Finishes
Roll Under Finish
Attack The Legs Finish
Live Rounds (25min)
1 x 3min Flow
5 x 3min Hard
VIDEO
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Lesson 7 – High Crotch – Finishing From Sprawls – Crackdown
Warm Up (5min)
Revision
At 50% Setup, Enter & Finish From Bicep/Inside Tie
Sweep, Low & Mid Level Single
Double Leg
High Crotch
Lesson (40min)
Defending The Standing Sprawl
There are two common ways to sprawl
Pushing their hip forward
Cutting the corner
Pushing Their Hip Forward On The Sprawl
Crackdown Position Finishes
Cradle Finish
Shelf The Foot
To The Turk
Live Rounds (25min)
1 x 3min Flow
5 x 3min Hard
VIDEO
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Lesson 8 – High Crotch – Bad Position Escapes & Finishes
Warm Up (10min)
Line Drills (5min)
Partner Drill (5min)
Stance & Motion
Wrist Fighting
Lesson (30min)
High Crotch Bad Position
Position
Escape & Finish
Hurdlers
Sitting Into Them
The Egg Roll
Don’t Be There
Live Rounds (30min)
2 x 3min Flow
5 x 3min Hard
VIDEO
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Lesson 9 – Down Blocks & Sprawls
Warm Up (10min)
Line Drills (5min)
Hand Fighting (5min)
Moving & Setting Up Attacks
Lesson (40min)
Down Blocks
Same Side Down Block (Single Leg)
Cross Down Block (High Crotch)
Finish in Front Head Lock Position (Brief Look)
Sprawling
Hips Down
Cover The Head
Block The Knees
High Crotch Sprawl
Finish In Front Head Lock Position
Defensive Drill
Live Rounds (25min)
1 x 3min Flow Wrestle
5 x 3min Hard
VIDEO
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Lesson 10 – Front Headlock Position & Finishes
Warm Up (10min)
Hand Fighting (5min)
Moving & Setting Up Attacks
Revision (5min)
Lesson (35min)
Mantis Position
Front Head Lock
Position
Finishing From Front Headlock
Breaking Them Down / Bounce
Go Behind
Cross Block
Arm Drag
Chin Strap
Switch Hands
Head In Hole
Defensive Drill
Live Rounds (25min)
1 x 3min Flow Wrestle
5 x 3min Hard
VIDEO
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Lesson 11 – Single Leg & High Crotch Defence
Warm Up (10min)
Line Drills (5min)
Hand Fighting (5min)
Getting into an offensive position
Lesson (35min)
Leg In The Air Defence
Hip Tip
Switching The Head
Note: This is very good on the cage, if the opponent is too strong in one attack sometimes a head switch will make enough space to escape, or the opponent won’t be as strong with the head on the other side.
Defensive Drill
Live Rounds (25min)
1 x 3min Flow Wrestle
5 x 3min Hard
VIDEO
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Lesson 12 – Standing Front Headlock Finishes
Warm Up (10min)
Lesson (30min)
Front Headlock Position – Standing
Finishes
Shoulder Drop – Far Leg
Honey Badger
Quad Pod
Set Ups
Bicep/Inside Tie, Snap Down – Front Headlock
Collar Tie, Snap Down – Front Headlock
Under Hook, Fake Single – Front Headlock
Live Rounds (30min)
2 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 13 – Defending The Bottom Position
Warm Up (10min)
Line Drills (5min)
Shadow Wrestling (5min)
Lesson (30min)
Bottom Position & Philosophy
Bottom Position Hand Fighting
Cross Wrist
One-On-One
Two-On-One
Drill all of the above
Sealing Out
Standing Up
Live Rounds (30min)
2 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 14 – Cutting Out
Warm Up (10min)
Quick Review
Bottom Position Hand Fighting
Cross Wrist
One-On-One
Two-On-One
Drill all of the above
Lesson (30min)
Quick Review
Cutting Out
From The Knees
From Standing
Cut Out – High Crotch
Cut Out – Peak Out
Cut Out – Switch Low
Live Rounds (30min)
2 x 3min Flow Wrestling
Starting From Bottom Position, Get to feet then re-attack
5 x 3min Hard
VIDEO
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Lesson 15 – Breakdowns
Warm Up (10min)
Line Drills (5-min)
Bottom Position Hand Fighting (5-min)
Cross Wrist
One-On-One
Two-On-One
Drill all of the above
Lesson (30min)
Thigh Pry
Tight Waist
Chop To Oki
Attack Hands For Cross Wrist
Head In Arm Pit
Safe Ankle
Live Rounds (30min)
2 x 3min Flow Wrestling
Starting From Bottom Position
5 x 3min Hard
VIDEO
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Lesson 16 – Breakdowns
Warm Up (10min)
Line Drills (5-min)
Bottom Position Hand Fighting (5-min)
Cross Wrist
One-On-One
Two-On-One
Drill all of the above
Lesson (30min)
Magic Elbow
Far Leg Cradle
Near Leg Turk
Foot In Series
Staying On
Attack Fingers To Cross Wrist
Attack Fingers To Bar
Breakdown To Hip
Live Rounds (30min)
2 x 3min Drill
5 x 3min Hard
VIDEO
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Lesson 17 – Pins
Warm Up (10min)
Line Drills (5-min)
Bottom Position Hand Fighting (5-min)
Cross Wrist
One-On-One
Two-On-One
Drill all of the above
Lesson (30min)
Getting The Bar
Chop to Oki
Head In Arm Pit
Rollover With The Bar
Take The back
Half Nelsons
Rollover With Half Nelson
Live Rounds (30min)
2 x 3min Drill
Breakdown, Pin / Build Up
5 x 3min Hard
VIDEO
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Lesson 18 – Chain Wrestling Off The Collar Tie
Warm Up (5min)
3 x 1min Shadow Wrestling
Lesson (40min)
Note: Don’t get too bogged down in each technique the idea is to tech chain wrestling, not each seperate skill.
Collar Tie Set Up
Chaining From The Collar Tie –
Ankle Pick
Ankle Pick – Snap Down – Front Headlock
Ankle Pick – High Crotch
Ankle Pick – High Crotch – Double Leg
Ankle Pick – Double Leg
Ankle Pick – Low Single
Live Rounds (25min)
1 x 2min One&One Drill
1 x 2min Two&Two Drill
5 x 3min Hard
VIDEO
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Lesson 19 – Chain Wrestling Off 2on1 (Russian Tie)
Warm Up (10min)
Line Drills
3 x 1min Shadow Wrestling
Lesson (35min)
2on1 Set Up
Chaining From The 2on1 –
Lat Drop
Double Leg
Head & Arm
Live Rounds (25min)
1 x 2min One&One Drill
1 x 2min Two&Two Drill
5 x 3min Hard
VIDEO
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Lesson 20 – Chain Wrestling From Under Hooks
Warm Up (10min)
Line Drills
Pummeling
Pummeling – Double Under Body Lock Game
Hand Fighting – Looking for head position
Lesson (35min)
What is an Underhook
Collar Tie Set Ups
Collar Tie – Under Hook
From Their Collar Tie – Under Hook
Finishing From The Collar Tie
Under Hook – Knee Pick
Under Hook – High Crotch
Under Hook – Double Leg
Chaining From The Collar Tie
Under Hook – Front Headlock
Under Hook – Front Headlock – High Crotch
Under Hook – Front Headlock – Double Leg
Live Rounds (25min)
1 x 2min One&One Drill
1 x 2min Two&Two Drill
5 x 3min Hard
VIDEO
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Lesson 21- Mat Returns
Warm Up (10min)
Line Drills (5-min)
Flow Wrestling (5-min)
Lesson (30min)
Mat Returns
Rear Position Standing
Lift & Tilt
Lift Tilt & Knee Sweep
Leg Ride
Live Rounds (30min)
2 x 3min Drill
5 x 3min Hard
VIDEO
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Lesson 22 – Mat Returns
Warm Up (10min)
Line Drills (5-min)
Flow Wrestling
Lesson (30min)
Mat Returns
Rear Position Standing
Switch
Double Leg
Live Rounds (30min)
2 x 3min Drill
5 x 3min Hard
VIDEO
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Lesson 23 – Double Leg Rides
Warm Up (10min)
Line Drills (5-min)
Shadow Wrestling (5-min)
Lesson (30min)
Leg Ride
Basic Set Up
Double Leg Ride
Double Leg Ride – 1/2 Nelson
Double Leg Ride – Wrestling Arm Bar
Getting To The Side
Live Rounds (30min)
2 x 2min Drill
Breakdowns, Get Ups & Mat Returns
5 x 3min Hard
VIDEO
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Lesson 24 – Double Leg Ride – Turk
Warm Up (10min)
Line Drills (5-min)
Shadow Wrestling (5-min)
Lesson (30min)
Leg Ride
Basic Set Up
Double Leg Ride
Double Leg Ride – Turk
Double Leg Ride – Bent Leg Turk
Leg Ride Turk Set Up From Belly Down
Live Rounds (30min)
2 x 3min Drill
Break Downs, Get Ups & Mat Returns
5 x 3min Hard
VIDEO
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Lesson 25 – Leg Ride Home Base Position
Warm Up (5min)
Lesson (40min)
Leg Ride Home Base (Don’t spend too much time on each of these)
Basic Set Up
Spiral Ride – Home Base
Tip – Home Base
Oki – Home Base
Get Up – Home Base
Home Base Breakdowns
Wrestling Guillotine
Ball & Chain
Banana Split BJJ / MMA Submission
Live Rounds (25min)
VIDEO
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Lesson 26 – Bottom Wrestling
Warm Up (10min)
Line Drills (5-min)
Pummeling
Hand Fighting
Lesson (40min)
Bottom Wrestling
Stand Up
Granby Roll
Switch
Chain Wrestling
Live Rounds (25min)
Rule of 10
Bottom Wrestling
Mat Returns
5 x 3min Hard
VIDEO
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Lesson 27 – Clearing The Legs
Warm Up (10min)
Line Drills (5-min)
Pummeling
Hand Fighting
Lesson (40min)
Clearing The Legs
Sitting Long
Over Their Leg
Over Their Leg but Stretched Out
Under Their Leg
Sit On Their Torso
Live Rounds (25min)
1 x 3min Flow
5 x 3min Hard
VIDEO
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Lesson 28 – 2on1 – Arm Drag Takedowns
Warm Up
Line Drills
Pummeling With Foot Work
Hand Fighting
Lesson (40min)
Two On One – Arm Drag
Crokscrew Takedown
Body Lock Take Down
Snap Down
Live Rounds (25min)
1 x 3min Flow
5 x 3min Hard
VIDEO
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Lesson 29 – 2on1 – Arm Drag
Warm Up
Line Drills
Pummeling With Foot Work
Hand Fighting
Lesson (40min)
Two On One – Arm Drag
Change Of Direction Drag Down
Drag Down With Knee Block
Body Lock Change Of Direction
Live Rounds (25min)
1 x 3min Flow
5 x 3min Hard
VIDEO
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Lesson 30 – Double Underhooks
Warm Up (5min)
Line Drills
Pummeling With Foot Work
Hand Fighting
Lesson (40min)
Two On One – Double Under Hooks
Collar Tie – Double Under Hooks
Body Lock – Crock Screw Throw
Elevated Body Lock Throw
Change of Direction Drag Down
Live Rounds (25min)
1 x 3min Flow
5 x 3min Hard
VIDEO
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Lesson 31 – Pinch Headlock
Warm Up (5min)
Line Drills
Shadow Wrestling
Lesson (40min)
Pinch Headlock with Elbow Trap
Pinch Headlock with Underhook
Pinch Headlock – Crock Screw Throw
Pinch Headlock – Hip Throw
Change of Direction Drag Down
Live Rounds (25min)
1 x 3min Flow
5 x 3min Hard
VIDEO
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Lesson 32 – Rear Body Lock
Warm Up (5min)
Line Drills
Pummeling – Rear Body Lock
Lesson (40min)
Double Underhook – Shuck By
Double Underhook – Slide By
Pinch Headlock – Duck Under
Rear Body Lock – Tilt
If there is time left, practice/drill takedowns from lessons:
29 – Arm Drag
30 – Double Under Hooks
31 – Pinch Headlock
Live Rounds (25min)
1 x 3min Flow
5 x 3min Hard
VIDEO
Lesson 33 – Over Under Takedowns
Warm Up (10min)
Shadow Wrestling
3 x 1min with 1min stretching between rounds
Pummel to Double Under
Lesson (40min)
Pummel – Double Under Hook – Takedown
Establish double Under Hooks, cut an angle and takedown
Pummel – Double Under Hook – Hip Throw
Establish double Under Hooks, cut an angle
When your opponent resist the takedown
Hip pop & knee lift to take your opponent down
Pummel to Fireman’s Carry
From a loose Pummel, As your partner takes the Under Hook you catch the tricep.
Taking your head under the same armpit, catch their same knee with your other hand
Shoot your opposite knee behind their foot
Take their body weight toward their head as your other knee hits the floor
Throw them off your shoulders, realising their leg and pinning their shoulder with your shoulder
Over Under – Lead Leg Sase/Support Takedown
From the Over Under, Keep the Under Hook, and post on their hip with the other hand.
Take a step and pull them with the Under Hook
Block their lead foot with you foot and sweep them.
Note: This sweep is all about timing
Over Under – Hari Goshi/Sweeping Hip Throw
From the Over Under, Pull your partner with the Under Hook
Take a skipping step in,
Make sure you make contact with your upper leg / hip on their upper leg / hip
Lift with the Under Hook, pull on the Over Hook,
And sweep the leg with your hips
Note: Safety – Make sure not to attack the opponents knee and also ensure the angle is correct
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 34 – Over Under Takedowns
Warm Up (10-min)
Shadow Wrestling
3 x 1, 1-min stretching between rounds
Pummel – Double Under
Lesson (40min) Takedowns From Over Under
Take The Back – Walking Foot Sweep
From the Pummel get double under hooks, and cut an angle
Your opponent gives up their over hook and turns their back to avoid the takedown
Your opponent tries to walk forward out of the body lock
Time the step of your opponent, lift and sweep their foot, with your instep
Take The Back – Forward Throw
From the Pummel get double under hooks, and cut an angle
Your opponent gives up their over hook and turns their back to avoid the takedown
Your opponent stands solid.
Position the centre line of your body to the outside of your opponent
Step your knee inside their lower leg, as close to the ankle as possible, Grab their close Bicep and pull them to the floor
Take The Back – Rear Foot Sweep
From the Pummel get double under hooks, and cut an angle
You opponent resists an early takedown, drug your shoulder and take their back
Pull your opponent into the foot sweep in a circular motion
Block their foot with the arch of your foot, keep turning and take them to the floor
O Uchi Gari / Large Inner Reap
From the Over Under Position
Pull your opponent in a circular motion using your under hook
You opponent stops in close to block your hips and avoid a sweep or throw
Slide your lead leg in behind your partners ankle, and pull their foot behind you
Apply forward pressure with your upper body, to effect the takedown
Note: Ensure that people hook the ankle and not the knee to avoid major knee injuries
O Uchi Gari / Large Inner Reap With Knee Tap
Same as above except:
We have the under hook on the other side and we pull them the opposite way
Insert the back of your other hand inside your opponents inner thigh
Do the reap as above, but also reach for the outside of the knee to create extra pressure
Note: Ensure that people hook the ankle and not the knee to avoid major knee injuries
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 35 – Over Under Takedowns
Warm Up (10-min)
Line Drills
Shadow Wrestling
3 x 1, 1-min stretching between rounds
Lesson (40min) Takedowns From Over Under
Knee Tap
From Over Under, pull your opponent with the Under Hook to create an angle
Drive up with the Under Hook, and knee tap with the Over Hook
Keep driving until you hit the floor
Outside Hip Toss
From Over Under, pull your opponent with the Over Hook to create an angle
Step your Over Hook foot around behind your opponent blocking his knee
Step your other foot around behind your opponent, keeping your chest connected
Sit down and lean backwards, pop your hips and turn, throwing your opponent to the floor
Always look where you are throwing your opponent
Review Over Under Takedowns
Double Under Hook – Takedown
Double Hook – Hip Throw
Pummel – Fireman’s Carry
Take The Back – Walking Foot Sweep
Take The Back – Forward Throw
Take The Back – Rear Foot Sweep
O Uchi Gari / Large Inner Reap
O Uchi Gari / Large Inner Reap With Knee Tap
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
https://youtu.be/guZ19v2zzxQ
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Lesson 36 – Over Under – Arm Drag Takedowns
Warm Up (10-min)
Line Drills
Pummel – Shoulder Pin – Arm Drag
Lesson (10min) Takedowns From Over Under – Arm Drag
Note: These were taught last week so don’t spend too much time on them, an option would be to show all of them at once as a reminder, then let the group practice.
Arm Drag – Take The Back – Walking Foot Sweep
From the Over Under – Hit and Arm Drag and take the back
Your opponent tries to walk forward out of the body lock
Time the step of your opponent, lift and sweep their foot, with your instep
Arm Drag – Take The Back – Forward Throw
From the Over Under – Hit and Arm Drag and take the back
Your opponent stands solid.
Position the centre line of your body to the outside of your opponent
Step your knee inside their lower leg, as close to the ankle as possible, Grab their close Bicep and pull them to the floor
Arm Drag – Take The Back
From the Over Under – Hit and Arm Drag and take the back
Starting directly behind you opponent, pull your opponent into the foot sweep in a circular motion
Block their foot with the arch of your foot, keep turning and take them to the floor
Lesson (30min) Takedowns From Over Under – Arm Drag
Arm Drag – Single Position – Double Leg Takedown
From the Over Under Position – Arm Drag
Pick the leg into the Single Leg Position
Note: Don’t pinch your knees together
Look across their back, take short choppy steps to take them down
Arm Drag – Single Leg Position – Chest Pressure/Run The Pike/Pipe
From the Over Under Position – Arm Drag
Pick the leg into the Single Leg Position
Note: Don’t pinch your knees together
Your opponent blocks your elbow so your can’t reach the other leg.
Step across and into your opponent, take a big step back with your other foot
Push your chest down to the floor as you rotate.
Arm Drag – Single Leg Position – Chest Pressure/Run The Pike/Pipe – Double Leg
The same as the Single Leg, but your opponent stops the takedown.
Return to the Double Leg as above.
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 37 – Wall Wrestling – Double Legs
Warm Up (10-min)
Line Drills
Pummel (Inside Tie & Under Over)
Wall Wrestling Basics
Combination Pressure
Underhooks
Lesson (40min) Attacking The Legs
Double Leg Takedown – Head Inside
From a wall pin with your head on the inside of your opponents body
Square your opponent to the wall
Close your hands under their bum
Walk to the outside of your opponent, so your head remains across their body
Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
Lift, turn and dump off the cage.
Double Leg Takedown – Head Outside
From a wall pin with your head on the outside of your opponents body
Note: Remember the risk of a Guillotine
Square your opponent to the wall
Close your hands under their bum
Walk to the outside of your opponent, you head will remain under the opponents armpit
Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
Lift, turn and dump off the cage.
Knee Pick – Double Leg
Set up the head Inside Double, with hands on the knees
Your opponent takes a strong deep split stance
Grab behind the far knee and twist it in as you drop you opposite knee
Close your hands under their bum, as you come back to your feet
Walk to the outside of your opponent, so your head remains across their body
Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
Lift, turn and dump off the cage.
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 38 – Wall Wrestling – Double Leg Takedowns
Warm Up (10-min)
Line Drills
Wall Wrestling Basics
Combination Pressure
Underhooks
Lesson (40min) Attacking The Legs
Hike The Football
Set up the head Inside Double, with hands on the knees
Your opponent takes a strong deep split stance
Grab behind the far knee and twist it in as you drop you opposite knee
Close your hands around their knees, elbows closed
Come up to both feet with you legs wide
Pull their legs out from under them
Once their bum is on the ground, collar tie with one arm and keep both knees with the other
Rotate them off the wall by pushing with the collar tie.
Twister / Windscreen Wiper Double Leg
Same as the Knee Pick, your opponent takes a strong deep split stance, and has your head down
Push your opponent up and into the wall
On the rebound, pick the close knee as you drop onto the same knee
Rotate on that knee (windscreen wiper motion)
If the turn into you, pin them with cross face and hip control
If they turn away, take their back
Drill all Double Leg Takedowns
Inside Double Leg
Outside Double Leg
Knee pick – Inside Double
Hike The Football
Twister
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 39 – Wall Wrestling – Single Leg Takedowns
Warm Up (10-min)
Line Drills
Wall Wrestling Basics
Combination Pressure
Underhooks
Lesson (40min) Attacking The Legs
Run The Pipe/Pike
Set up the Head Inside Double, with hands on the knees
Your opponent takes a strong deep split stance, and attacks your far arm / wrist
Switch to a Single Leg grip (Gable Grip), pressure into the wall
Pop the pressure and step in with your far leg, and back and around with your other leg
Rotate your hips and push down with chest and/or shoulder into their leg/hip
Move into a control position.
Single Leg Lift / Sweep Single
Same as above except your opponent frames your hips with their leg
Step back and lift, high as possible, Option is a figure 4 grip
Swing your opponent off the wall and inside sweep their supporting leg
Move into a control position.
Single Leg Lift to Inside Trip / Reap
Same as above but the Sweep Single does not work
Keep the leg high and throw a hook behind your opponents head and crush in on their hips
Inside hook / Reap the supporting leg
Rotate the off the wall and secure a control position
Drill all Single Leg Takedowns
Run The Pipe
Single Leg Lift / Swing Single
Single Leg Lift to Inside Trip / Reap
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 40 – Wall Wrestling – Body Lock
Warm Up (10-min)
Line Drills
Wall Wrestling Basics
Combination Pressure
Underhooks
Getting The Body Lock
Lesson (40min) Attacking The Legs Note: I have changed the name from DC1… ect to BL1… ect to make it easier to remember
Body Lock Trip / BL-1
Set up the Head Inside Double, with hands on the knees
Your opponent takes a strong deep split stance
Pull back on your opponent and establish the body lock around the waist
Square up your opponent with head pressure through their shoulder and into the cage
Make sure you have hip, chest and head pressure.
Step behind the close leg, reap the leg & pull down on the body lock (you must do both)
Finish in a control position
BL 2
Same as above but your opponent steps out of the leg reap
Crash into the opponents hips
Rotate and lift your opponents close leg with your knee
Continue to rotate until your opponent is on the mat
Finish in a control position
BL 3 / Hip Bump Trip
Same as BL2, but your opponent steps his far leg out for support
Pop your hips in hard and;
Using your close leg step across, and either hook or sweep their support that posted leg
Shelf the leg as you rotate them off the wall.
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 41 – Wall Wrestling – Body Lock Takedowns
Warm Up (10-min)
Line Drills
Wall Wrestling Basics
Combination Pressure
Underhooks
Getting The Body Lock
Lesson (40min) Attacking The Legs
BL 4 / Body Lock Lift
From BL1 or BL2, your hip is on the inside
Adjust grip by, pulling your partner off the wall
Grip with a butterfly grip in the middle of the arch your partners lower back
Use you knee to help lift your partner off the ground, rotate off the wall and dump
BL 5 / Body Lock Whizzer Lift
From BL1 your trying to secure the leg hook and they stop you
Crash your hips to the wall, trapping their whizzer
If they pull the whizzer out you have their back
However if they keep the whizzer, drive your knee behind their close leg
Walk your hips up and in making them light on their feet
Use your foot near to the wall to finish with an inside reap to their far leg.
Drill all Body Lock Takedowns
BL 1 – Body Lock Trip
BL 2
BL 3 – Hip Bump Trip
BL 4 – Today Lock Lift
BL 5 – Body Lock Whizzer Trip
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 42 – Wall Wrestling – Take The Back
Warm Up (10-min)
Line Drills
Wall Wrestling Basics
Combination Pressure
Underhooks
Getting The Body Lock
Lesson (40min) Attacking The Legs
Transition to Back
Lean, Lift, Pull, Trip
Lean – Crowd his close leg with your knee/hips, and lea them to the floor
Lift – They fight your hands, lift off the wall use your knee to sweep their leg out the way
Pull – They fight your hands and lean back into you, pull their bum to the floor
Trip – Block their front leg with a foot sweep, or hip bump
Take them in the direction their head is going, and combine to shut them down
Switch Lift
Take your head to the inside, pull them off the wall
Switch to the opposite side of your opponent
Lift with a hip pop, and clear their legs with your knee
Take them to the mat.
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 43 – Wall Wrestling – Defence
Warm Up (10-min)
Line Drills
Wall Wrestling Basics
Combination Pressure
Underhooks
Lesson (40min) Attacking The Legs
Wall Safety Position
Your opponent starts with double underhooks, and good head position flattening you onto the wall
Drop your weight by splitting your feet and turning to a staggered stance
Get a good over-hook, with your feet close to the wall, and heavy with the whizzer
Start to fight the under-hook that you are looking at.
Moving Off The Wall
From the above, work on getting good head position by moving back along the wall
If your opponents head is too far over your shoulder, you will be able to reverse the position;
By looking into them and sliding your hips along the wall and reversing your position
You can also reverse the position by your opponent over correcting your escape attempt
Practice changing sides by walking/sliding along the wall and changing the hip on the wall
Reversing The Position Off The Wall
As your are being backed up with an under-over position, before you get to the wall;
Push into them, step you feet off the train tracks to the over-hook side
Turn them by pulling down and around on the Lat, finishing with your opponent on the wall
Same as above, but start by trying to turn them the opposite way first, pushing up on the Lat
Same as above, but reach for their leg on the whizzer side and as they step back turn them
Same as above but go the other way by raising the under-hook and pinching the whizzer
Reversing The Position On The Wall
From the Wall Safety Position, get bicep control and head position
Move toward your over-hook, if you get your hips free pull on the under-hook and turn them
They counter the above by blocking you path, so you go the other way, by sliding along the wall
Same can be applied in reverse
Live Rounds (25min) 1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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Lesson 44 – Wall Wrestling – Defence
Warm Up (10-min)
Line Drills
Wall Wrestling Basics
Combination Pressure
Underhooks
Lesson (40min) Attacking The Legs
Under-Over Reversal On The Wall
If your squared up in 50/50, the idea is the same as in the open before you hit the wall
You can go either way, by sliding along the wall;
You can pull the Lat and raise the Whizzer or pinch the Whizzer and raise the under-hook
The Crow Bar
From the Wall Safety Position, you start to win the head position
Swim your forearm in and post on the neck/under chin, this is called the Crow Bar
Be careful of the defence to the Crow Bar
Once you have a good frame back step and rotate off the wall
If they block your retreat go the other way, remember to lift your elbow as you step out
Drill All Defensive Moves
Wall Safety Position
Moving Off The Wall
Reversing The Position Off The Wall
Reversing The Positioning On The Wall
Under-Over Reversal On The Wall
The Crow Bar
Live Rounds (25min)
1 x 3min Flow Wrestling
5 x 3min Hard
VIDEO
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